A review of the healthiest fish

Fish is a major source of protein and omega-3s, among other nutrients and vitamins, but some are better than others. Which ones should you be eating?

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Fish is seriously good for you.

It’s packed with nutrients such as omega-3s for your brain and health, and is a lean source of protein that even some vegetarians don’t turn their noses up at (see: pescatarian). This article goes on to describe how “these sea creatures rank high on lists of the best sources of heart-healthy omega-3 fatty acids, high-quality protein, metabolism-friendly selenium, energy-boosting Vitamin B12, and inflammation-fighting Vitamin D”.

In short, it should be a part of all of our diets, but which fish are the best?

Well, it is a complex argument as, in this article, many people have reservations due to sustainability or warnings about fish with high levels of mercury, a toxic metal that can lead to neurological and kidney damage. Mercury exposure is especially dangerous to pregnant women and developing children, as it can cause birth defects. As a general rule, larger fish have higher levels of mercury, since more time has allowed for the chemical to accumulate in their bodies

Below you will find a review of the healthiest (and some of the “unhealthiest”) fish for you to choose the next time you’re out at a restaurant or deciding what to buy for dinner at your local supermarket.

Healthiest fish to consume 

Atlantic Mackerel

  • 174 calories
  • 11.8 g fat (2.8 g saturated fat) 
  • 76 mg sodium
  • 15.8 g protein
  • Omega-3s (mg per 3 oz): 1,954


Pink Salmon

  • 108 calories 
  • 3.5 g fat (0.7 g saturated fat) 
  • 64 mg sodium
  • 17.4 g protein
  • Omega-3s (mg per 3 oz): 438


Atlantic Halibut

  • 186 calories 
  • 2.7 g fat (0.6 g saturated fat)
  • 139 mg sodium
  • 37.9 g protein
  • Omega-3s (mg per 3 oz): 396


Canned Sardines

  • 177 calories 
  • 9.7 g fat (1.3 g saturated fat)
  • 261 mg sodium
  • 21 g protein 
  • Omega-3s (mg per 3 oz): 835


Atlantic Herring 

  • 134 calories
  • 7.7 g fat (1.7 g saturated fat) 
  • 76 mg sodium 
  • 15.3 g protein
  • 56% RDA selenium
  • 484% RDA vitamin B12
  • Omega-3s (mg per 3 oz): 1,336


Rainbow Trout 

  • 141 calories 
  • 6g fat (1.4g saturated fat)
  • 51mg sodium
  • 20g protein
  • Omega-3s (mg per 3 oz): 630



  • 120 calories 
  • 6g fat (1.5g saturated fat)
  • 100mg sodium
  • 16g protein
  • Omega-3s (mg per 3 oz): 300



  • 70 calories
  • 0.5g fat (0g saturated fat)
  • 340mg sodium
  • 15g protein
  • 50% RDA selenium 
  • Omega-3s (mg per 3 oz): 250



  • 69 calories
  • 2 g fat (0.4 g saturated fat)
  • 90 mg sodium
  • 4.2 g carbs
  • 8 g protein 
  • Omega-3s (mg per 3 oz): 584


Canned Tuna

  • 100 calories 
  • 0.5g fat (0g saturated fat) 
  • 290mg sodium
  • 22g protein
  • Omega-3s (mg per 3 oz): 350 

All nutritional values are via Seafood Health Facts

While the above are the healthiest fish, here are the fish that you should avoid due to either high mercury content or for reasons of sustainability: 

8 fish you should avoid consuming

Four fish to be avoided due to dangerously high levels of mercury:

  • Tilefish
  • Shark
  • Swordfish
  •  Grouper

Four fish suffering from being endangered: 

  • Bluefin tuna
  • Chilean sea bass 
  • Orange roughy
  • Red snapper

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